Programming Week of June 2-6, 2025

Monday

Workout Prep

Handstand Skill Work

Deadlift 7-7-7 build to workout weight or heavier

Rx

For time:
21-15-9
Deadlifts (155/225 lb)
Handstand push-ups

Score: Total time

Intermediate

For time:
21-15-9
Deadlifts (125/185 lb)
12-9-6
Handstand push-ups

Score: Total time

Beginner

For time:
15-12-9
Deadlifts (55/75 lb)
Dumbbell shoulder press (15/20 lb)

Score: Total time

Skill Work

Post-workout
4 sets:
:20 hollow rocks
:10 rest

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Tuesday

Skill Work

Pre-workout
Every 2:00 for 5 sets:
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left leg

Rx

AMRAP 10:
10 alternating front-rack lunges (95/135 lb)
10 bar-facing burpees
10 chest-to-bar pull-ups

Intermediate

AMRAP 10:
10 alternating front-rack lunges (65/95 lb)
10 bar-facing burpees
10 chin-over-bar pull-ups

Beginner

AMRAP 10:
10 alternating front-rack lunges (35/45 lb)
10 bar-facing burpees
10 ring rows

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Wednesday

Workout Prep

3-5 sets:

5 shoulder-to-overheads

– Rest 1:00 between sets.

– Build to workout load.

Rx

4 rounds for time:
400/500-m row
10 shoulder-to-overheads (125/185 lb)

Score: Total time

Intermediate

4 rounds for time:
400/500-m row
10 shoulder-to-overheads (75/115 lb)

Score: Total time

Beginner

4 rounds for time:
200/250-m row
10 shoulder-to-overheads (35/45 lb)

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Thursday

HEAVY DAY

Rx

For load:
Back squat
10-10-10-10-10

Score: Load

Intermediate

Same as Rx’d

Score: Load

Beginner

For load:
6-6-6-6-6
Back squat

Friday

Rx

For time:
2 ring muscle-ups
100-m single-DB carry (35/50 lb)
200-m run
4 ring muscle-ups
100-m single-DB carry
200-m run
6 ring muscle-ups
100-m single-DB carry
200-m run
8 ring muscle-ups
100-m single-DB carry
200-m run
10 ring muscle-ups
100-m single-DB carry
200-m run
– Carry the dumbbell any way.

Score: Total time

Intermediate

For time:
1-2 ring muscle-ups
100-m single-DB carry (20/35 lb)
200-m run
1-2 ring muscle-ups
100-m single-DB carry
200-m run
1-2 ring muscle-ups
100-m single-DB carry
200-m run
1-2 ring muscle-ups
100-m single-DB carry
200-m run
1-2 ring muscle-ups
100-m single-DB carry
200-m run
– Carry the dumbbell any way.

Score: Total time

Beginner

For time:
2 low ring muscle-up transitions
50-m single-DB carry (10/15 lb)
200-m run
2 low ring muscle-up transitions
50-m single-DB carry
200-m run
2 low ring muscle-up transitions
50-m single-DB carry
200-m run
2 low ring muscle-up transitions
50-m single-DB carry
200-m run
2 low ring muscle-up transitions
50-m single-DB carry
200-m run
– Carry the dumbbell any way.

Score: Total time

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